How to safely consume brown rice for diabetic patients?

For diabetic patients, brown rice is a better choice than white rice due to its lower Glycemic Index (GI), which helps prevent rapid spikes in blood sugar levels. However, it’s essential to consume it in moderation, alongside foods rich in fiber and protein, and engage in light physical activity after meals to maintain healthy blood sugar levels.

According to Dr. Tran Thi Tra Phuong from the Department of Diet Regulation at Tam Anh General Hospital in Hanoi, brown rice, with its lower GI (below 55 compared to 76 in white rice), is absorbed more gradually, helping regulate blood sugar. Brown rice also contains bran and germ, which are packed with fiber, vitamins, minerals, antioxidants, and protein—vital for reducing inflammation, improving insulin sensitivity, and supporting overall health.

Incorporating brown rice into the diet can help with satiety, weight management, improved cholesterol levels, and a reduced risk of cardiovascular disease and cancer. Additionally, the vitamin B content in brown rice supports red blood cell production and energy metabolism.

A bowl of brown rice served with other dishes. Illustration photo by Unsplash

Tips for diabetic patients on brown rice consumption, according to Dr. Phuong:

1. Choose low GI rice

There are various types of brown rice, some with a lower GI than others. Opt for brown rice with an intact bran layer for more fiber and vitamins, as processed versions have less nutritional value.

2. Control the amount

While brown rice is a healthy option for diabetic patients, it’s still a carbohydrate that can increase blood sugar if eaten in excess. Patients should limit daily carbohydrate intake to about 55% of total calories.

The safe amount of brown rice varies based on factors like activity level, weight, and individual response to carbohydrates, so it’s essential to consult with a doctor or nutritionist.

3. Combine with other nutritious foods

Avoid pairing brown rice with sugary or refined starch foods. Instead, combine it with vegetables, fresh fruits, legumes, and lean proteins to help balance nutrition and slow sugar absorption.

The American Diabetes Association recommends a balanced plate with 25% brown rice or other starches, 50% non-starchy vegetables, and 25% lean protein.

4. Proper preparation

Cooking methods impact brown rice’s GI. When exposed to high heat, the starch in brown rice breaks down, forming a gel that can increase the GI. Steaming is the best method to keep the GI low, while boiling or cooking in a pressure cooker or rice cooker also helps.

Avoid frying or stir-frying brown rice, as this increases its unhealthy content with added oils and sugars.

5. Avoid frequent consumption

Brown rice contains phytic acid or phytate, which can interfere with mineral absorption (such as calcium, iron, and zinc). Diabetic patients should alternate brown rice with other starches like potatoes, oats, quinoa, or legumes for a more balanced diet.

6. Monitor blood sugar regularly

Each individual reacts differently to brown rice, so it’s important to monitor blood sugar levels after meals. If blood sugar rises significantly, adjust portion sizes or change cooking methods.

Dr. Phuong also notes that the high fiber content in brown rice may cause digestive issues for people with digestive disorders, indigestion, or those who have recently undergone digestive surgery. Regular monitoring and adjustment of diet are key to maintaining optimal health.